The log without a name!

Nameless_87

Nameless_87

Nameless_87

Associate
Joined
8 Oct 2009
Posts
865
Hi,

A bit more info about me and what I've been doing the past 2 years can be read here.

This is my first log ever so I keep track of what I am doing.

I am following this program.

Yesterday was the first 5x5.

Squat
1x10 - 20kg warmup
5x5 - 30kg

Bench Press
5x5 - 20kg

Barbell Rows
5x5 - 30kg

On the squats warmup I felt some pain in my upper back and tightness in my right quads.
The back is fine now, but the right quads are still tight and when i bend (squat position) it hurts a bit.... Don't know if I pulled something or just muscle fatigue.
I don't think it was form as I've been doing squats for 2 years now with 60kg+!

Next will be
Squats @ 32.5kg
OHP @ 20kg
Deadlift @ 60kg

Let's see how it goes!
 
Last session for the week yesterday...

Squat
1x10 - 20kg warmup
5x5 - 35kg

Bench Press
5x5 - 22.5kg

Barbell Rows
5x5 - 32.5kg

The bench press is feeling really easy tbh... maybe because I used to bench 40kg before starting this program
 
Yesterday was another session!

Squat
1x10 - 20kg warmup
5x5 - 37.5kg

OHP
5x5 - 22.5kg

Deadlift
1x5 - 65kg (need to adjust grip as i'm not putting one hand opposite the other)

All in all a good session... The OHP were not easy but not difficult either, same for the deadlift, but not sure if it's a form problem or it's because of the weight.
 
Last edited:
Sorting your form out can definitely help, but - practically - a lift like OHP is dependent on a lot of very small muscles (shoulders and triceps) and so there is only so much that can be helped with it. :)

Most people generally start hurting pretty quickly with OHP as GSVBagpuss suggested: there are only a few of people on this forum that can press much above 60kg with any regularity and two of them don't really log any more.

There are a few ways to deal with this, but no silver bullet:

- push-pressing;
- fractional load increases (those tiny plates that nobody ever seems to use... suddenly become very important! :D)
- better understanding of assistance work (more directly relevant tricep/delt work);
- technique changes (narrower grip, higher unrack position, "start from the top...")...

Either way, keep going and enjoy the pump/swole whilst you're at it. :)
 
mrthingyx said:
Sorting your form out can definitely help, but - practically - a lift like OHP is dependent on a lot of very small muscles (shoulders and triceps) and so there is only so much that can be helped with it. :)

Most people generally start hurting pretty quickly with OHP as GSVBagpuss suggested: there are only a few of people on this forum that can press much above 60kg with any regularity and two of them don't really log any more.

There are a few ways to deal with this, but no silver bullet:

- push-pressing;
- fractional load increases (those tiny plates that nobody ever seems to use... suddenly become very important! :D)
- better understanding of assistance work (more directly relevant tricep/delt work);
- technique changes (narrower grip, higher unrack position, "start from the top...")...

Either way, keep going and enjoy the pump/swole whilst you're at it. :)
Click to expand...

Hey, I will log again.. one day :D When I was playing around with OHP, depending on my stance (generally wide or staggered), it changed how easy they felt... Might be worth playing around with that too and dont forget to brace :D
 
Squat
1x10 - 20kg warmup
5x5 - 40kg

Bench Press
5x5 - 25kg

Barbell Rows
5x5 - 35kg

Squats are starting to feel 'heavy'. I guess it's because I did them 2 times in a row (monday, tuesday).
Barbell rows are ok, not easy but not difficult either.
Bench Press still feels easy.

I am taking 45sec-1min rest between sets instead of the usual 1 min 30 sec, because I don't feel I need that much.
 
Yesterday was the last session for the week!

Squat
1x10 - 20kg warmup
1x5 - 30kg warmup
5x5 - 42.5kg

OHP
1x5 - 20kg warmup
5x5 - 25kg

Deadlift
1x5 - 60kg warmup
1x5 - 70kg

OHP as usual were tough and yesterday actually felt really difficult, so I took the full 1min 30 sec rest between sets.
Deadlift was tough as well if I'm honest. I am not sure if my form on deadlifts is correct though, will need to check out some videos to make sure.
 
Yesterday's session

Squat
1x10 - 20kg warmup
1x10 - 32.5kg warmup
5x5 - 45kg

Bench Press
1x10 - 20kg warmup
5x5 - 27.5kg

Barbell Rows
1x10 - 30kg warmup
5x5 - 37.5kg
 
Thanks!

Yeah these last 2 sessions, I've been really feeling it getting harder and heavier.

Except the Bench Press... that still feels easy tbh!

I am actually afraid of the OHP for tonight. It's the toughest exercise by far.
 
Another session yesterday!

Squat
1x10 - 20kg warmup
1x10 - 32.5kg warmup
5x5 - 47.5kg

OHP
1x10 - 20kg warmup
5x5 - 27.5kg

Deadlift
1x5 - 60kg warmup
1x5 - 75kg

Squats - are getting harder and harder, but going at a steady rate. Doing squats on mondays and tuesdays though is really starting to take it's toll as for tuesday it's really hard since I'm a bit sore.

OHP - were almost impossible to finish. I was struggling from the first set. The second and third set were ok (way better than the first), then the last two sets were really hard. I can see me being stuck on this in the next session or two (and I don't want to do a push press).

Deadlift - surprisingly enough felt easier than last time with the 70kg, I don't really know why, but happy about this.
 
my quads and hamstrings mostly... but not that bad either... it's just that squatting one day after the other exactly, in the second day I start feeling some soreness while doing squats... but really really mild soreness (I was used to much more when I used to squat 60kg-70kg before).

Stretching is something I need to start doing as I've not been doing it at all.

After the 3 exercises I always have a 5-10 min run on the treadmill, depending on how I feel (speed of 8km/h for 2.5 mins and 11km/h for 2.5mins, alternating). During this on monday I felt some pain in my quads but again nothing I could not push through. Yesterday I felt the pain in the squats but not on the treadmill!
 
Soeone smarter than me wil chime in, but soreness is probably just DOMS while pain is mobility that should be addressed. Foam roller is awesome for sorting my legs out altohugh it can get a bit emotional!
 
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